9.4 Determined

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

MovNat Sequence 2 (No Measure)

Breathing (lying) 10 Breaths

Inverted Crawl (or Scoot): 5-10m

Rotational Stretch: 2/side, 2-5 breaths per reach

Backward Rolling: 2/side, 2-5 breaths while on shoulder

Kneeling with Reaching: 5-10 breaths/side

Hanging: 5-15 breaths

Breathing (sitting): 10 breaths

Each “breath” should take about 8 seconds (4 sec inhale, 4 sec exhale). When inhaling think about creating length and space in all your joints and muscles; while exhaling think about gently pulling out the slack created by the inhales.


Metcon (No Measure)

Four sets of:

Dumbbell Bench Press x 8-10 reps @ 2111

Rest 30 seconds

Landmine Row x 8 reps each arm @ 2111

Rest 30 seconds

Reverse Snow Angels x 20 reps (slow & controlled)

Rest 30 seconds

100-Foot Farmer’s Carry with Heavy Kettlebells

Rest 30 seconds


Metcon (Time)

For time:

60 Alternating Reverse Lunges with Dumbbells

50 Dumbbell Push Presses

40 Burpees

30 Toes to Bar or Hanging Knee Raises

Time Cap = 12 minutes

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